We believe that the best way to achieve natural, sustainable weight loss is by using a holistic approach that encompasses nourishing foods, movement & mindfulness. If you use these three key pillars in harmony, not only will you lose weight, you’ll also feel happier, healthier and more energetic.
If you have been struggling with weight loss for some time, we always recommend working with a holistic practitioner to explore any underlying, deeper root causes such as thyroid issues or hormonal imbalance.
When it comes to the best diet for weight loss, there is nothing as powerful as real wholefoods. We believe in what we call the ‘crowding out’ principle - this is where instead of focusing on the foods you can’t eat, you begin to focus on adding in as many wholefoods as possible. Experiment with new foods and recipes, and slowly you will begin to crowd out the not-so-nutritious options, plus, you’ll have fun along the way!
Find a movement practice that you enjoy - you don’t need to push your body to the limits your at a bootcamp, it might be something as simple as walking with friends, dancing, doing a yoga practice or gardening. At the same time, try to add as much ‘incidental activity’ to your day as possible. You might choose to take the stairs, or park your car a little further away from your destination - these small changes add up!
Lastly, your mindset is so important. Sustainable weight loss comes when the motivation is love for our bodies. Try to experiment with daily affirmations or guided meditations. These ancient techniques are incredibly powerful.
There are so many factors which impact our weight. Poor food choices & lack of movement are two of the key factors which can lead to weight gain. It can also often be a result of a deeper issue like toxin-exposure, thyroid issues, hormone imbalance, inflammation, stress & many others.
- Excess weight
- Type 2 Diabetes
- Sleep apnea
Nutritional Guidelines for Healing
- Eat More Whole Foods - a lifelong eating plan for good health involves ditching the processed and packaged foods, including those heavily processed weight loss bars and meal replacement shakes and replacing these unnatural foods with more fruit and vegetables, clean sources of protein from organic and grass-fed meats or vegetarian sources and high quality essential fats such as nuts, seeds and wild caught fish. If you're new to healthy eating, let us guide you in our flagship Food Matters 21 Day Program!
- Eat More Healthy Fats - Essential fatty acids should be a part of every weight loss program. Research suggests that foods rich in omega-3 fatty acids such as fish, modulates satiety in overweight and obese people, ultimately contributing to weight loss and weight maintenance (4).
- Increase Protein - Increasing protein is essential to weight loss as it increases our satiety (state of fullness) (5). Protein also provides our body with essential and nonessential amino acids that form the building blocks of our muscles and are important for metabolism as well as liver, thyroid and neurotransmitter function. Ensure to eat protein with each meal and aim to include 1g of protein per 1 kg of body weight per day. For example a person weighing 100 kg will require 100 grams of protein per day.
- Consume Low GI Foods - Low glycaemic foods help to reduce insulin levels, also known as the fat storing hormone, which in turn enhances the ability of the body to burn fat and also improve appetite (6). Low GI foods include oats, yogurt, lentils, broccoli, apples, pears and chickpeas.
- Support Liver Detoxification - As weight is lost, toxins are liberated from our fat stores, therefore it is essential to support our livers throughout weight loss to ensure toxins are being removed from the body effectively. Foods that support liver detoxification include cruciferous vegetables such as arugula, bok choy, broccoli, brussel sprouts, cauliflower, chinese cabbage, kale, radish, mustard greens and watercress, as well as green tea (7).
- Drink Green Tea - Green tea is rich with powerful antioxidants, specifically catechins. EGCG (Epigallocatechin gallate), a catechins, gives green tea its potent weight-loss effect by its ability to increase fat metabolism and decrease BMI (8). Studies suggest that 4 cups of green tea contain containing 928 mg of catechins can greatly reduce weight loss (9).
- Fat Burning Foods - Fiber feeds good bacteria and also keeps us feeling fuller for longer, ultimately aiding weight loss and assisting with weight maintenance (10). Fiber is easy to digest and doesn't cause blood sugar to rise like carbohydrates. Good sources of fiber can be found in fruit and vegetables, especially the skin of fruit such as that of apples and pears, as well as whole grains. We suggest to aim for 25 grams of fiber per day for women and 38 grams for men from whole food sources.
- Stay Hydrated - Adequate hydration can help us feel full, keep our bowels regular and is also great for glowing skin. Dehydration can lead to the confusion of feeling hungry, which is why it is essential for weight loss and weight maintenance. To make your water more enjoyable add citrus fruits or berries. We recommend 2 litres a day, depending on activity.
Herbal, Superfood & Supplement Therapy
- Chromium - Chromium supplementation can aid weight loss, as well as increase lean body mass through its ability to increase insulin sensitivity (11). Chromium levels can be lower by poor diet choices and inactivity (12). Supplemental Dosage: 200 - 400 mcg per day 30 minutes before meals.
- 5-HTP - 5-HTP is the direct precursor of serotonin in the brain. Serotonin levels often drop during dieting, often causing binge eating. 5-HTP has been shown to boost serotonin levels and plays a role in aiding weight loss by promoting satiety, ultimately leading to less calories intake (13). Supplemental Dosage: 50-100mg three times per day 30 minutes before meals.
- Reduce Stress - Stress and HPA axis dysfunction has been indicated as a causative factor of obesity, as well as contributing to difficulties losing weight (17). Finding some time for yourself to relax, whether it be a massage, a day spa, a walk in nature, reading a book, yoga or meditation, reducing stress can significantly help with weight loss.
- Exercise - As muscle uses more calories to maintain itself than fat, exercise plays a vital role in weight-loss and weight-loss maintenance. Exercise can increase lean body mass, decrease body fat and also curb appetite. Exercises such as High-Intensity Interval Training (HIIT), which incorporates short bursts of intense exercise followed by short recovery times, has been shown to reduce abdominal visceral fat mass and improve blood sugar balance (18). We recommend regular exercise of 40 minutes of moderate intensity at least 4 days a week to help with weight-loss and weight-loss maintenance.
Ready to make a change but not sure where to start? Take your pick from a range of inspiring programs tailored to your specific goals. Our guided programs on Food Matters TV including everything from meal plans, guided meditations, sleep, cleansing and more. They'll support and empower you to improve your health and be the best you can be!
3 Day Detox
Are you looking for a quick way to kick-start your health, boost your energy and lose some unwanted pounds? This guided detox has been designed to be quick & easy and allow you to feel the full benefits in just 3 days.Read More
7 Day Food Matters Cleanse
Are you ready for 7 days of juices, smoothies & soups? We provide you with the 7 day meal plan & shopping list and optional light exercise and yoga classes. 100% plant-based nutritionally balanced meals!Read More
21 Day Gluten Free Program
Transform your health & life with this guided online mind & body program. You’ll get daily gluten-free, dairy free and sugar-free meal plans and shopping lists plus yoga and mindset exercises to help you make a true transformation in 21 days.Read More
At Food Matters we believe that education is an essential aspect to any healing process. The more we know, the more we are empowered to make change and understand how to decode the messages our bodies are telling us. Here are some suggested resources for you to check out to support you on this journey.
Hungry For Change
HUNGRY FOR CHANGE, the second 'Food Matters' film, exposes shocking secrets the diet, weight loss, and food industry don't want you to know about including deceptive strategies designed to keep you craving more and more. Could the foods we are eating actually be keeping us stuck in the diet trap?Read More
Fat, Sick & Nearly Dead
100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball with a path laid out before him that wouldn’t end well— with one foot already in the grave, the other wasn’t far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe’s personal mission to regain his health.Read More
May I Be Frank
Frank is 54 years old, obese, depressed and addicted. This charming documentary follows Frank as he transforms his life, both physically and emotionally.Read More
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17. Curr Opin Endocrinol Diabetes Obes. 2009 Oct; 16(5): 340–346.
18. J Obes. 2011; 2011: 868305.
This article is provided for your general information only and is not intended to be a substitute for independent professional advice, particularly medical advice, diagnosis or treatment. You should always seek medical advice from a qualified health practitioner which takes into account your personal circumstances, general health and medical conditions.